Spine mobility is critical for correct Tai Chi movements. If you suffer from stiff back and back pain, these spine mobility exercises can be a life changer. These exercises increase the strength and flexibility of your spine, back and core for optimum spine health. Improving your spine’s mobility is key to relaxing a tense and stiff back. A relaxed back and spine is also crucial to maintaining the proper alignment and positioning for Tai Chi.

These spine exercises are adapted from the Twelve Dynamics Tai Chi training system, developed by Dr. Changnian Zhang, professor of martial arts at Capitol Sports University in Beijing. We are the only martial arts school outside of China that teaches Dr. Zhang’s Twelve Dynamics curriculum.

Let us know in the comments below if these exercises helped to increase the mobility in your spine and gave you back pain relief.
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